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How to measure body fat percentage accurately article

How Measure Body Fat Percentage Accurately

If you want to know how to measure body fat percentage accurately then you’ll want to read this article.

Read on to discover 6 ways to measure body fat percentage accurately and the pros and cons of each one. 

To shift your body fat you must first know your body fat. Now I don’t mean you should get to know your body fat on first name terms.  This isn’t some form of new age approach where you give your body fat a name like Sophie and spend time talking to it and politely asking her to leave.

No.  This is about establishing your start point.  Your body fat percentage.  If you know where you are and where you want to get to, the process gets that bit easier.

Fail to get step one right and your fitness journey could be a path of long, protracted turmoil and stagnation.  And we don’t want that to happen so let’s get you off on the right foot.

In this article we’ll be getting to know all about Sophie, sorry, your body fat percentage.  What it is, what’s a good amount to aim for, why you need to measure it, and how the hell you measure body fat accurately.

Knowing your body fat percentage isn’t 100% critical to a successful fitness programme, but it can be useful. And this is why I personally won’t start a client programme without first understanding this piece of information.

So get ready to say your goodbyes to Sophie.  The bitch is gonna be packing her bags and getting ready to leave real soon.

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Intermittent Fasting Blog Pic

Intermittent Fasting – Fact or Fad?

Is Intermittent Fasting what you need to lose more fat and build more muscle, quickly?

Breakfast is the most important meal of the day. At least that what they tell  us. Intermittent Fasting has gained popularity in recent years and is bringing that notion into question. So, is it still the case that your bowl of Sugar Puffs in the morning is the most critical food that will pass your lips all day. Or was The Honey Monster wrong all along? And is Intermittent Fasting the meal timing strategy you need to get those big results?

To answer that question, this article is going to pick through the detail and confusion for you. Because you’re going to find out all the information on Intermittent Fasting you’ll ever need.  Now, some of you will know about the concept already. But for others it will be an alien concept that requires further explanation.

Without doubt, when I first heard about the idea of Intermittent Fasting (IF for short) I was immediately sceptical.  Going without food for a lengthy period of time and then ‘feasting’ for a fixed period of time sounded like just another fad diet approach, pedalled by some celebrity.

However, my initial scepticism may have been misplaced.  Because there is evidence to show that it might have some legs.

What you’ll discover in this article

This definitive guide to Intermittent Fasting is my way of giving you the answers to those burning questions. Ultimately, I’m aiming to help you decide if Intermittent Fasting is something you want to try for yourself.  Because it might not be for everybody, but it could be the nutrition strategy you’ve been looking for.

Here’s what we’ll cover:

  • What the whole Intermittent Fasting concept actually is.
  • What the weight / fat loss benefits associated to Intermittent Fasting are.
  • If there are any additional health health benefits with Intermittent Fasting
  • How to figure out if Intermittent Fasting is right for you.
  • When you should and shouldn’t you use Intermittent Fasting

Let’s get right into the detail and find out if Tony the Tiger was right.  Is breakfast really “ggggggggrrrrrrrrreat”?

Intermittent Fasting Blog - Frosties Cereal

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#THEDAILYGRIND 013: To Cheat or Not to Cheat?

“Hi.  I’ll have 4 meat samosas, the chicken korma with Pilau rice, and a Naan bread.  Oh and could you add in 5 poppadoms.  Oh and could you add in 4 bottles of beer.  Don’t worry, it’s my cheat day.”

Sound familiar?  That single takeaway order just weighed in at a whopping 3,330 calories!!!  That’s more calories than I’m currently consuming each day on my bulk!

I get it.  It’s Friday night.  You’ve had a long week at work.  You’ve been hitting the gym hard all week, your diet has been on point, but you’re absolutely out on your feet.  You just can’t face cooking another meal.  Tonight you just want to rest.  Someone else can do the hard work for a change.  So you ransack the drawer in the kitchen that’s hiding the one takeaway menu you’d secretly hidden for emergencies such as this, and you start dialling.

This is all ok isn’t it?  It’s all part of the plan.  It’s that little (or not so little in this case) treat for all that hard work during the week.  It’s a mental break from having to count calories and worry about macros.  You tell yourself it’ll be beneficial in the long run.

But is it?

Could this small indulgence be the one thing that’s holding you back from achieving your weight and fat loss goals?

Let’s find out by starting with the basics first.

The simple truth is that a cheat meal (and definitely a cheat day) can put your progress off the rails and have it careering into oblivion if you’re not careful.

But it need not be the case.  You can have your cake and eat it (I never understood that phrase, what’s the point of having cake if you can’t eat it?…).

In this article, I’m going to guide you through the do’s and don’ts of cheat meals and how you can build the concept into your meal plans without worrying about the negative effects to your weight loss and progress.  I’ll teach you how a second on the lips need not mean a lifetime on the hips.  All it takes is a few simple tips and a little application.

So why not sit back, put your feet up, grab that tub of Ben & Jerry’s Peanut Butter Cup ice cream and a large spoon.  And tuck in while I show you how to make sure you can enjoy that indulgent treat and feel good about it at the same time.

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#THEDAILYGRIND 010: How To Make Good Food Choices

There are no good or bad foods!  There are no miracle foods.  There are only foods that work for YOU!

Ok, that might be a gross over simplification of the subject, but the statement still holds water to a degree.  I get asked on a regular basis whether a particular food is healthy and ok to eat.  Often it might appear as a text message or physically placed under my nose for approval.  My answer is always the same…

One food type or specific meal is, in itself neither bad nor good.  It’s more about how that food or meal sits in the overall context of what you ate (or plan to eat) in the day.

It goes back to the fundamental principle of good nutrition.  And that’s energy balance.  Calories in vs calories out.

If your goal is to lose weight, then you need to be eating less calories than you burn (calorie deficit).

Flip that around if you want to gain weight for the purposes of increasing muscle mass, ie eat more calories than your burn (calorie surplus).

If you make this mindset shift in how you think about food it can unlock your potential to succeed in your fitness goals.

Think about this for a second.  It’s lunchtime.  You’re out and about in town, rushing around trying to get all your shopping done and your starving.  You haven’t brought any food with you and you haven’t got time to sit down for a full meal at a restaurant.  Out of the corner of your eye, you see those golden arches.  You wouldn’t normally do it, but you decide to dive in and get in the queue.  You know that McDonald’s has some healthy choices these days, so you’re going to be good and stick to the ‘boring’ side of the menu.

As you’re standing in line, you glance up to the display boards all brightly lit with their perfect photography of succulent burgers stacked high on seeded buns.  You’re now at the front of the queue.

What do you order?…

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#THEDAILYGRIND 006: To Bulk Or Not To Bulk?

Winter’s here, beach bodies are a distant memory.  Now’s the time to bulk, or is it…

You only have swipe your thumb up through your Instagram feed a couple of times to see your timeline filled with posts about bulking.  Hands up, I’m one of the guilty ones in that group, so I apologise.

We didn’t get much of a summer this year (at least in the UK), but there were a few days were you might have gotten the opportunity to whip that top off and tan those abs you’d been sculpting for the last few months, but now the winter nights have drawn in those abs aren’t likely to see the light of day for a good while now.

And this is why most people switch to the off season bulk.  Hibernating their bodies away like a bear in the woods.  Exchanging stringer vests and shorts for thick hoodies and jogging bottoms.  If your gym is anything like mine you’re probably spending the first part of your workout trying to get some feeling back into your fingers.  These gyms are damn cold and I’ll be damned if I’m working out in a vest!

But is this seasonal bulking process right for everyone?

How do you know if it’s right for you?

In today’s blog, I’ve put together a quick guide to determine if bulking is right for you.

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#THEDAILYGRIND 005: The Best Shoe For The Gym

Progress is made one step at a time, but you can make the journey shorter with the right shoes.

Those brand new Nike trainers have still got that new shoe smell as you walk into the gym, but are they actually stalling your progress?

You’re in the gym dressed head to toe in the latest kit.  Santa was good to you and you’ve got a brand new pair of high-end trainers to strap on to your feet as you strut into the gym for the first day back after the holidays.  You walk around the gym floor, chest puffed out like McGregor on fight night and you’re ready to start lifting.

But are those shiny new boots holding you back from your progress?  Are they in fact the antithesis of what you need to achieve your fitness goals?

Buying the right gym shoe can be quite a confusing process and more so than it probably should be.  The last time I went to by some trainers it felt like there was a pair of shoes for every possible step I might take in life.  Shoes for running, shoes for crossfit, shoes for boxing, shoes for wrestling, shoes for weightlifting, shoes for brushing your teeth, and shoes for wiping your ass.  Well, maybe not the last two, but you get what I mean…

And the complexity doesn’t just end there.  It gets worse!!!

Once you’ve picked a type of shoe, there’s a plethora of sub-types to choose from.  How is the average person, particularly a beginner expected to find their way through the minefield.

So in this article, I’m going to give you an insight into what has worked for me.  If it works for me, there’s no reason it can’t work for you.

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#THEDAILYGRIND 004: What to do When Progress Halts

Everyone wants to progress.  Every week.  Every workout.  But want do you do if it all grinds to a halt?

This blog is something I decided to write after I saw a question posted on Facebook earlier this week.  The question related to a guy that had seen is weight / fat loss take an almighty slow down.  He’d been dieting for a year and his weight hadn’t really changed that much.  He was fluctuating about 5 lbs each day.  He was stuck with where to go next.  He’s strategy was going to be to cut 800 calories out of his diet.  Quite a drastic change.

This got me thinking.  There’s probably a ton of people out there that have similar problems.  Progress has pretty much come to a stand still.  They’re lost and don’t know which way to turn.  The only logical thing they can think of doing is to keep stripping away calories.

After all it’s all about calories in vs calories out, right?

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#THEDAILYGRIND EPISODE 2: 7 Steps to Great Nutrition

You can do all the training in the world, but if your nutrition is lacking, so will your results.

The old phrase “you are what you eat” has some merit.  Generally speaking, if you meticulously work your way through the takeaway menus stuffed in your kitchen draw one by one throughout the week, you’re probably not going to be the poster boy (or girl) of the next government healthy eating campaign.

Today’s episode of #THEDAILYGRIND is about nutrition and how to make sure that yours is working FOR YOU and not AGAINST YOU.  I’d say that this is hands down the biggest problem that people encounter in trying to achieve their fitness goals.  The first thought when setting up a new programme is the gym.  The motivation is high and that feeling of running, lifting, rowing, pressing, and generally sweating your way through a 60 minute workout gives you an instant sense of satisfaction.  You instantly feel like it’s done you some good and that body fat is now just going to melt away.

What I’ve experienced myself is that this is actually the easy bit.  Getting the foot in the door at the gym is not actually that hard.  Set someone up with a great training programme that is personalised, effective, and fun and it just takes that push of motivation to get the ball rolling.  Where the difficulties come is in changing ingrained habits around food and educating people on how to make good food choices throughout the day.

Fail to get the nutrition side of things right and you’re doomed to fail from Day 1.  It’s that simple.

But the good news is, it doesn’t need to be as hard and complicated as you might think.  If you’re about to kick-start a new training programme, this article is for you.  I’m going to walk you through a 7 step process to get your nutrition dialled in and working for you to make those results come quickly.

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#THEDAILYGRIND EPISODE 1: 5 Tips For A One Way Ticket To Success In 2017

If that New Year’s Resolution is going to stick you better start doing something different.

It’s New Year’s Resolution time and millions of people all over the world are making promises to themselves to lose weight, tone up, work harder, be less of a moody f**cker in the office (that might well be one of mine).  But in the haze of the New Year hangover are these realistic goals or just a whole bunch of pipe dreams and wishful thinking?

How can you turn these pipe dreams into reality?  How can you make sure you shed that Xmas weight and finally get into shape?

You want to one of the 8% minority that are alleged to complete their resolutions each year.  The misery of being in the loser camp with the other 92% just doesn’t leave a good taste in your mouth.

You’re PUMPED.  You’re COMMITTED.  It’s the 1st of January and you’re ready to go.

95% of people that I’m likely to speak to over the next 4-6 weeks will probably have the same goal.  LOSE WEIGHT AND GET TONED.

So if that’s you, then this article is addressed directly at you.

Watch the YouTube video below to see me talk through everything and read through the rest of the blog for even more detail to help you out.

Let’s dive in and give you those top tips…

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How to get back on track after Christmas and the Ultimate Body Weight Workout

Hands up if you over indulged this Christmas. Was it just 1 day? 3 days? More???

And with the main indulgences on the holiday period behind you, did you spring out of bed this morning, eager to smash out a post-Christmas chest workout (because let’s face it everyone is going to be doing chest the first day back)?

Did you wake up and leap out from under the covers with the breathless anticipation of the day ahead?

Did the thought and excitement of getting back to your regular gym and eating regime just become all too much and have you almost at bursting point?

I can imagine it was like that Christmas Day feeling when you were 10 years old.  Never really going to sleep properly on Christmas Eve and waking up a 4am, rushing into your parents’ room and proceeding to jump on their bed until they caved in an begrudgingly trudge downstairs with you.

But instead of rushing downstairs to open presents, you’re making a beeline for your gym bag.  You throw on your brand new threads that Santa brought you, mix up a bit of pre-workout, grab a protein shake for after your workout and off you go.

Or is that all just wishful thinking?

After a few days of over indulgence with the family, do you really feel like getting back to the old routine?  Doesn’t a another lie in and a day of eating some more good food sound like a much better deal?

Exercising your way out of a food coma isn’t the most appealing of propositions.  After all, the new diet starts in the New Year right?  So you’ve got at least another 5 days or so to work on that food baby that’s growing inside of you.

Visualising yourself as a slightly fatter, slightly hungover version of yourself sweating out that turkey dinner and copious amounts of mince pies is the last straw.  You turn over, curl up under your nice warm duvet, like a hibernating bear and steal a few more hours of shut eye before you have to face the world again.

So how do you get back on track after all that over indulgence of the last week?

How do you motivate yourself to get back into the routine?

How do you avoid the temptations that are still littered throughout the house?

How do you start making good food choices again when the fridge is seemingly bursting with treats?

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